SPORTS

To be totally clear, it's hard to work all of the muscles in your arms without weight, so arm exercises without weight are only going to be able to target certain areas, primarily the top of the shoulders (the deltoids) and the triceps. Other arm muscles, like your biceps, typically need some external resistance to work against. But the exercises listed here are definitely useful for hitting some key muscle groups when you don't have access to equipment.

Doing targeted back and shoulder exercises is a great idea if you want to lift heavier. But have you ever tried doing shoulder and back exercises at home? It's not quite as easy when you don't have all the upper body workout equipment you'd typically find at a gym. No worries—all you really need are some dumbbells to help you do shoulder and back exercises at home.

The best abs exercises are ones that work more than just one part of your abdominal muscles. Yes, there are multiple layers of muscles that make up the full abdominal wall. And even though you can't see or really feel them all, they're really important for keeping your entire body strong and stable.

Cardio (cardiovascular) exercise aims to get your heart rate up and increase blood circulation. Whether you want to improve your heart condition (remember it's a muscle), lose weight, clear your mind or just improve your health, cardio exercise will help.

There are many layers of the core, for ease let's look at it as front body and back body. The ‘front body core muscles’ include the transverse and rectus abdominis, the internal and external obliques and the adductors. The ‘back body core’ includes the rhomboids, lats, quadratus lomborum (lower back), spinal erector muscles (run all the way up your spine) and the gluteal complex (the whole of your butt!) To keep it even more simple it turns out your core is pretty much every muscle other than the ones in your arms and legs!

While your legs and glutes contain the biggest muscle groups in the body, you don’t have to go to a gym and lift massive weight in order to give them a good workout. With the right set of exercises you can use bodyweight alone to create a leg-shaking workout. And if you happen to have a set of dumbbells or any workable substitute (cans of beans, big bags of rice or fully-loaded backpacks almost always work) to hand, then you can easily increase the challenge. For that we brought some videos.

Full body movements include, abs, arms, legs, core, cardio, back...and all those things that me have mentioned above.